Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Cross-Body Reach
A core exercise using a resistance band for cross-body reaches that targets obliques and rectus abdominis to build rotational strength and trunk stability; scalable by band tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Abs, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis
Hip Flexors
6/10Iliopsoas
Abs
5/10Transverse Abdominis
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with knees bent and feet flat. Hold one end of a resistance band in one hand and loop the other around the opposite foot, creating tension with arm extended beside hip.
- Engage core by tucking belly button to spine.
- Exhale and lift head, shoulders, and upper back off mat.
- Reach arm across body toward opposite foot, rotating from obliques.
- Squeeze obliques at peak and hold briefly.
- Inhale and return slowly to start, resisting band tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Initiate from obliques
- Keep lower back pressed down
- Reach shoulder to hip
- Control band tension
- Maintain core brace
Breathing
Exhale during the reach and crunch; inhale as you return to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lift until shoulders are off mat and hand reaches toward opposite shin; return until back contacts mat without arching.
Safety
Safety Notes
- Inspect band for damage before use
- Choose appropriate band resistance
- Avoid if acute lower back pain
- Do not overstetch band beyond 2.5 times length
- Stop if pain occurs
Spotting
No spotter needed; perform in controlled environment with mat for comfort.
Common Mistakes
- Using momentum instead of core
- Allowing lower back to arch
- Reaching with neck strain
- Snapping band quickly
- Incomplete rotation
When to Avoid
- Acute lower back injury
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Basic spinal rotation range
Build Up First
- Core bracing technique
- Familiarity with band handling
Also known as
Band Cross Reach, Resistance Band Oblique Reach, Cross-Body Band Crunch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Crossover
Bands
Chest
Resistance Band Side Bend
Bands
Obliques
Resistance Band Pallof Hold
Bands
Obliques
Resistance Band Pallof Press
Bands
Obliques
Resistance Band Side Plank Row
Bands
Obliques
Resistance Band Pallof Press and Twist
Bands
Obliques
Resistance Band Assisted Sit-Up
Bands
Abs
Resistance Band Bird Dog with RNT
Bands
Abs
Resistance Band Standing Crunch
Bands
Abs
Resistance Band Seated Wood Chop
Bands
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
